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Friday, December 30, 2011

Saturday, December 31, 2011

A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, - 15 to 25 lbs x 2 reps x 3 sets; rest 2 min.

B. Finish your pull-ups before you begin your push-ups
Tabata kipping chest to bar pull-ups x 8 reps
20 sec of work and 10 sec of rest

Rest 2 min.

C. Tabata push-ups x 8 reps
20 sec of work and 10 sec of rest

This will be a short workout. Take the extra time to work on bridges.

Flux CrossFit Late Cancellation & No-Show Policy and Fees

Flux CrossFit Late Cancellation & No-Show Policy and Fees

All Flux members are required to give appropriate notice when canceling out of a group class or private session.

Regular Program:
(WOD/ Gymnastics/ Movement/ Mobility/ Weightlifting)
8-hour notice - no fee
less than 8-hours notice - $5 penalty

Semi/Private Sessions:
24-hours notice - no fee
12-hours notice - half the cost of session
less than 12-hours notice - full cost of session

Teen Program:
8-hour notice - no fee
less than 8-hours notice - $15 penalty

Our rationale for the policy:

Coach Darci individualizes the programming to suit the needs of the athletes who are signed up. This takes extra time and is more work in her daily schedule. More importantly, it is important to respect your fellow Flux athletes so that everyone has the opportunity to register for the spot in class that you have taken up. At Flux we pride ourselves in keeping our classes capped so that our coaches can give every athlete close attention. This means that if athletes do not cancel with enough notice, the folks on the wait list are not able to register for the session.

For semi-private sessions - our coaches are busy and often booked up. It is important that we have enough notice to be able to share this time with other folks.

For the teen program - we schedule extra coaches depending on the number of teens coming to class. With enough notice we can make alternative arrangements.

Thank you for your understanding and ongoing support!

Thursday, December 29, 2011

Reminder January Schedule Changes

In response to our athletes' comments we have changed things up with our classes starting next week!

1.) A new Gymnastic classes has been added at noon on Tuesday. We now offer Gymnastics classes four times a week (Sunday 1:30pm, Tuesday 12pm and 7:30pm, Thursday 7:30pm) and for those who like tumbling and movement complexity we have a Movement class on Sundays (12:30pm).

2.) Olympic Weightlifting sessions are four times a week (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 5-7pm, Friday 7-9pm). Note the new time for Wednesday!

3.) We have changed the WOD times on Wednesday to help those folks who work later (Wednesday WODs at 7pm and 8pm).

As always we look forward to working with you to meet all of your goals!

Friday, December 30, 2011

A. Press
Beginners: 5, 5, 5 @ 12x1; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Power Clean and Jerk/push press x 7 reps 105/145 lbs
KB Swing x 10 reps 50/70 lbs
Burpees x 10 reps
5 sets
Rest 5 min.

Wednesday, December 28, 2011

Thursday, December 29, 2011

A1. Front Squats
Beginners: 5, 5, 5; @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

A2. Pull-Ups
Beginners: 1 negative x 3 sets; rest 1 min.
Intermediate: 1-5 chin-ups x 4 sets; rest 1 min.
Advanced: 1-5 weighted pull-ups Don't Cheat, ie. Kip! x 4 sets; rest 1 min.

B. For Pull-Up Beginners Only:
1 concentric with assistance x 3 sets; rest 1 min.

B. AMRAP in 6 Min
Toes to Bar x 10
Row 200 meters

Rest 6 min.

In your rest period practice handbalancing.

Repeat Part B.

Tuesday, December 27, 2011

Wednesday, December 28, 2011

A. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to Max, -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5, 4, 3, 2, 1
HSPU
Barbell Jumping Squats 95/135 lbs
Rest 5 min.
Repeat

You may kip the HSPU but if you have 3 static unbroken I would prefer you did them static.

Beginners: air squats, but double the reps and push-ups 5 down to 1.

If you are adding height to do your HSPU, make it a height at which you can do no more than 3 in a row.

Friday, December 23, 2011

Tuesday, December 27, 2011

A. Front Squat
Beginners: @22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 15 to 20 lbs x 2 reps x 3 sets; rest 2 min.

B. Row 1 min @ 90 %
Rest 4 min
5 sets
In your rest period do one set of cuban rotations @ 3111 8, 6, 4 and go up in weight each set. Then also do 3 reps of elegant gymnastics pose per each rest period. So each rest period has one set of cuban rotations and one set of elegant gymnastics pose.

Saturday, December 24, 2011

End of Skill Week!
I have seen big improvements in people's static pull-ups and push-ups.

A. 3 Squat Clean and Jerks @ 120/180 lbs
zero seconds rest
10 burpees AFAP
2 arms only rope climbs
rest 5 minutes
4 sets

If you cannot climb the rope arms only use your legs.
If you cannot climb the rope do either 3-5 pull-ups or 5 perfect ring rows.
If you are very new to the clean and jerk do 7 reps at a much lighter weight.

B. Pushing
Beginners: Find your Max push-up for depth, add some height and do 2-3 reps for 4 sets; rest 1 min.
Intermediate: 1-5 reps on the minute for 7 min.
Advanced: 1-3 PPP on the minute for 7 min.
More Advanced: 1-3 PPP on the rings x 5 sets; rest 2 min.


Friday, December 23, 2011

A. TGU 2 reps x 4 sets; rest 2 min.

B. Do 1 deadlift every 30 sec for 5 min. 225/335 lbs


C. crab walks x 2(walk back to the start of the line)
frog jumps x 2 (walk back to the start of the line)
lizard walks x 2 (walk back to the start of the line)
pike into handstand x 2 (walk back to the start of the line)
3 sets

Thursday, December 22, 2011

Holiday Hours and Holiday Wishes from Flux!

Holiday Wishes from Flux!

The entire Flux CrossFit coaching team wishes you and yours a very happy, healthy, and safe holiday! We look forward to continuing to work with all of you to help you achieve your 2012 goals!

We also want to say a very big thank you to all of you for your thoughtful sentiments, gifts, and warm wishes! We even had a visit from Santy - and s/he should know the clocks are in sync and up both in the gym and in the communications centre!

All the best for a very merry season!
Darci and Charity

Oh and by the way ... Santa has decided that paleo treats move folks up the "nice" list!


Flux Holiday Hours

Saturday, Dec. 24th
Come get in a holiday workout before the festivities begin ...
9am WOD with Coach Ariane
10am WOD with Coach Ariane

Sunday, Dec. 25th and Monday, Dec. 26th - Closed

Tuesday, Dec. 27th thru Saturday, Dec. 31st- Regular Hours
We encourage all of our Flux athletes to come get in a FUN workout on New Year's eve!

Sunday, Jan. 1st and Monday, Jan. 2nd - Closed





Wednesday, December 21, 2011

Thursday, December 22, 2011






A. Handbalancing
Beginners: 30 sec chest to wall hold x 2 sets; rest 1 min
1 kick-up with assistance plus 15 sec hold x 3 sets; rest 1 min.
10 kick-up attempts unassisted.
Intermediate: 10 heel taps and hold x 2
10 toe taps and hold x 2
10 breaking body line x 2
Advanced: same as intermediate except only 1 set of each plus 15 handbalancing attempts

B. AMRAP in 15 min:
5 strict press at a tough weight
5 Bulgarian Ring Pull-Ups
5 Max Effort 2 Foot Jumps

Monday, December 19, 2011

Wednesday, December 21, 2011

A. In one minute do:
5 squat cleans @ 120/170 lbs
In the remaining time, do AMRAP Toes to Bar
rest 3 min.
4 sets
Score is based on total number of toes to bar you do in the 4 sets.


B. At the top of the minute for 7 min:
4-7 Pseudo planche push-ups
ARMAP (weighted) pistols (alternating legs)

Intermediate: At the top of the minute for 7 min:
3-7 regular push-ups
AMRAP pistols to a box (alternating legs)

Beginners: At the top of the minute for 7 min:
5 push-ups to a chosen height
AMRAP air squats
Score is based on number of pistols and squats you do

Tuesday, December 20th, 2011










A. HSPU
Beginners: if you do not have a push-up, find your max, add some height and do 3 reps x 5 sets; rest 1 min.
Intermediate: HSPU, find max depth, add height, and do 2-3 reps x 4 sets; rest 2 min.
Advanced: If you can do more than 2 reps of hspu on parallettes, do ring HSPU AMRAP unbroken x 4 sets; rest 2 min.

B. Hanging Leg Raises: @ 2122 x 7 reps x 4 sets; rest 2 min.
Beginners: Bend knees, 7 reps. If you come off the bar make sure you get back up and finish your set.
Intermediate/Advanced: Same thing. Reps do not have to be unbroken

C. On a 1o min clock find your 3 rep max thruster. You MAY NOT squat clean your first rep.

D. 500 meter row AFAP



Sunday, December 18, 2011

Monday, December 19, 2011

A note on determination. If you practice determination in your training, your coach will be more than happy to support you to reach your goals. Yes, it is the coach's job to push you but make sure you are in control of the reins! For instance, Joan is determined to get her kick-up into a handstand and she has taken that on as her goal by Christmas. Knowing this is her goal, the Flux coaches are working to help her make that unassisted kick-up a reality.

I encourage all of you to let your coaches know what you are working towards.

A. TGU
4 reps x 2 sets; rest 1 min.
If your arm bends go down in weight.

B. Arms only rope climbs x 2 reps x 4 sets; rest 3 min.
Intermediate: AMRAP wide grip pull-ups (really wide) or AMRAP regular PLU or Chin-ups x 4 sets; rest 2 min.
Beginner: 1 concentric rep x 5 sets; rest 1 min.

If you are doing the wide grip pull-ups make them challenging!

C. On a 5 min clock:
Row 1000 meters
Do as many burpees as possible in the remaining time.



The Bear Complex

7 Rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Not for Time
Must be touch and go
May not put the bar down in the middle of a round.
Rest 5 min between sets.





http://youtu.be/09PCjad0nNA

Thursday, December 15, 2011

The 2012 CrossFit Games - The Open at Flux

The first stage of the CrossFit Games is "The Open" which runs for five weeks (Feb 22 to Mar 25)! During this 5-week period Flux will host the competition WOD for our Flux athletes during "Free Gym" sessions on Tuesday (8:30pm-9:30pm) and Saturday (11am-12pm).

Last year we had 20 Flux athletes register and participate during "The Open" for the Flux team! If you are planning to participate in the Open (officially or unofficially), please let Coach Darci or Coach Charity know asap.

Here is the information copied from the CrossFit Games Site (http://games.crossfit.com/features/get-ready-2012):

Stage One: The Open

The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.

Athletes can choose to compete in three categories: Individual, Team, or Masters.

Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.

Friday, December 16, 2011

A. TGU


B. 3 Rounds
Row x 350 meters
pseudo planche push-ups x 4-10 reps
bulgarian ring pull-ups x 4-10 reps
rest 10 min.

2 sets

Beginners: pick a height at which you can do 3 reps unbroken on push-ups.
Intermediate: If you have 1 push-up, do 3 reps per set. 2 push-ups, do 6 reps. 3 push-ups, do 7 reps.
Advanced: if you can't do PPP, do 10 regular push-ups.

Beginners: 5 pull-ups with a band.
Intermediate: Same as Push-up rep scheme.
Advanced: if you can't do Bulgarian ring pull-ups, do regular pull-ups.
Intermediate

Wednesday, December 14, 2011

Thursday, December 15th, 2011

A. Handbalancing
Beginners: 30 sec chest to wall x 2 sets; rest 1 min.
kick-up into handstand x 1 rep plus 15 sec hold x 5 sets; rest 1 min.

Intermediate: 10 toe taps and hold on last rep x 2 sets; rest 1 min.
10 heel taps and hold on last rep x 2 sets; rest 1 min.
10 kick-up attempts

Advanced: 10 heel taps and hold
10 toe taps and hold
Accumulate 30 sec of balance

see March 14, 2011
B. 50 double unders
30 squat cleans 95/135 lbs
50 double unders

Beginner
either triple the skipping to su or pick a number for double unders
do a hang power clean and then a front squat x 10
finish with the skipping
rest 3 min
x 4 sets

Intermediate
either triple the su or pick a number for double unders
30 squat cleans at a lower weight.
finish with the skipping

Tuesday, December 13, 2011

Wednesday, December 14th, 2011

A. Rack Jerks
Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max - 30 lbs, 3 reps x 2 sets

B. 12 Jerks 95/135 lbs
15 KB Swings 35/50 lbs
15 Calorie Row
5 sets
Rest walk 4 minutes between sets. All at 100 %

Reminder - Flux Holiday Party!

Flux Holiday Festivities

Dear Flux Athletes,

Darci and I hope you will join us for our Flux Holiday party onFriday, December 16th beginning at 8pm at our house! There will be plenty of paleo treats, wine, and festive cheer!

We look forward to celebrating the holiday season with you!

Best,
Charity and Darci

P.S. This is the adult party. Our Flux Kids party is on Sunday morning!

Monday, December 12, 2011

Tuesday, Dec 13, 2011

A. Beginners: 10 min kipping tutorial
Advanced: 1-5 PPP x 4 sets; rest 2 min.

B. Beginners: 10 min Pistol practice
Advanced: 10 min QDR

B. AMRAP in 15 MIN
Pull-ups x 15
wall walks x 5
pistols x 10 (5 per leg) or air squats x 20
toes to bar x 15

Sunday, December 11, 2011

Monday, December 12, 2011

See September 23, 2011

10 thrusters 80/120 lbs
10 KB Swings 35/50 lbs
10 Box Jumps 24"
10 Ring Dips
4 min walk rest
All sets at 100 %
7 sets


Friday, December 9, 2011

Saturday, December 10, 2011

Last day of strength training. Starting tomorrow, the focus is metabolic conditioning.
A. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min,
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Work up to your Max, -15 to 25 lbs, 2 reps x 3 sets; rest 2 min

B. TGU: 3 reps x 4 sets; rest 2 min. 3 reps per arm. Do you find that your elbow bends when you do TGU? Anchor your scapula!

C. 10 burpees
30 double unders
15 calorie row
rest 2 min.
4 sets

Thursday, December 8, 2011

Friday, December 9, 2011

A. Back Squat
Beginners:5, 5, 5 @ 22x2; rest 2 min
intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max - 15 to 20 lbs x 2 reps x 3 sets; rest 2 min.

B. Rack Jerk/Push Press
Beginners do push press 5, 5, 5; rest 2 min
Intermediate/advanced: Max - 15 to 20 lbs, 2 reps x 3 sets; rest 2 min

C. Row 500 meters AFAP
rest 20 sec exactly
AMRAP unbroken push-ups
Rest 4 min
2 sets

If you are more advanced on push-ups, do AMRAP Bulgarian ring push-ups.
If you only have 1 or 2 perfect push-ups, then do AMRAP in 1 min.
If you do not have a push-up, then add some height and do AMRAP in 1 min.

Wednesday, December 7, 2011

Thursday, December 8th, 2011

A. Handbalancing
Beginners: 2 sets of chest to wall handstand holds x 30 sec; rest 1 min.
1 kick-up plus 15 sec hold with a spotter x 5 sets; rest 1 min.

Intermediate: 10 heel taps and hold x 2 sets; rest 1 min.
10 toe taps and hold x 2 sets; rest 1 min.

Advanced: 1o heel taps and hold; rest 1 min.
10 toe taps and hold; rest 1 min.
15 handbalancing attempts

B. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.


B. Pull-Ups x 12
Double unders x 30
2 rounds
rest 3 min
3 sets

Vitamin A and protein

Here is a great article on the importance of Vitamin A in the production of testosterone. We tend to focus on protein as the key to gaining strength and muscle but the vitamin A found in nutrient dense food such as butter, liver and cod liver oil is really the foundation of strength.

http://www.westonaprice.org/mens-health/vitamin-a-forgotten-bodybuilding-nutrient

Tuesday, December 6, 2011

Wednesday, December 7th, 2011








A. Power Cleans
Beginners: from the blocks - Max -10 to 20 lbs, 2 reps x 3 sets;rest 2 min
Intermediate and Advanced: from the floor

B. Back Squats or C.
Do back squats if you have not squatted yet this week.

C. Row 300 meters AFAP
rest 2 min
5 sets

D. Ring Dips
beginner: 5 second hold, neutral grip x 3 sets; rest 1 min.
intermediate: 1-5 reps of bar dips x 3 sets; rest 1 min.
Advanced: AMRAP unbroken or AMRAP unbroken and weightedx 3 sets; 10-30 lbs; rest 1 min






Reminder - Flux Holiday Special

Looking for a healthy holiday gift ...

Flux Introductory Package*

2 Intro/Assessment Sessions plus 8 Regular Sessions

Special Price $195 + gst
(Regular Price $250 + gst)


*Flux Holiday Package On Sale Until Jan. 5/2012
*Valid until Jan. 31, 2012
*Does not include Olympic Weightlifting classes
*Intro sessions by appointment

Monday, December 5, 2011

Tuesday, Dec 6, 2011

A. Handbalancing, Press or HSPU

Handbalancing
Beginners: 30 sec chest to wall holds x 2 sets; rest 1 min.
1 kick-up with a spotter plus 10 sec hold x 4 sets; rest 1 min.
10 kick-up attempts without a spotter.

Intermediate:
10 heel taps and hold x 2 sets; rest 1 min.
10 toe taps and hold x 2 sets; rest 1 min.
Against the wall, attempt 10 kick-ups. Your goal is to find the 'sweet spot." If your heels fall into the wall, try and pull off the wall into a handstand and hold.

Advanced:
10 heel taps and hold x 2 sets; rest 1 min.
10 toe taps and hold x 2 sets; rest 1 min.
15 kick-ups in middle of floor. Be sure to keep track of your numbers.

Press
Beginners: 5, 5, 5; rest 2 min.
INtermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 15 lbs, 2 reps x 3 sets; rest 1 min,

HSPU
Beginners: (You are a beginner if you do not have a push-up). Bulgarian method.
Intermediate/Advanced: Find max, add height and do 2-3 reps x 3 sets; rest 2 min.

B. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 15-20 lbs, 2 reps x 3 sets; rest 2 min.

C. 3 Rounds for Time:
20 KB cleans (10 per arm, alternating) 35/50 lbs
20 KB Swings 35/50 lbs
10 burpees


Wild Seafood from Vancouver Island to You

Wild Seafood from Vancouver Island to You

Sockeye Salmon Fillets

No additives, preservatives, just wild salmon.

Frozen quarter pieces at a cost of $10.00/quarter

If 100 pieces or more are ordered, the price reduces to $9.50/quarter

Order deadline is December 15, 2011.

Email shara@sasktel.net and tell me the number of quarter pieces you’d like.

Payment due at time of pickup.

Pickup dates will be December 22, 23, 24.

These are friends of my fathers who are providing the salmon. They live in BC and travel to Regina to see family during the holidays.

It’s extremely tasty and cooks up real nice. Skin is attached and there are some bones to be removed. I’m really happy with the quality.

Shara

Sunday, December 4, 2011

Monday, Dec 5, 2011

A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max then down 15-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 8 min:
5 thrusters @ 85/125 lbs
5 static pull-ups

Beginners: 5 Ring Rows
Intermediate: 2-4 pull-ups (if you have 1 pull-up/chin-up, do 2 reps. If you have 2 static pull-ups, do 3 reps. If you have 3 static pull-ups, do 5 reps.
Advanced: 5 Bulgarian Ring Pull-Ups (Be strict. Work hard to pull all the way up until your elbows are at 90 degrees. Go as wide as possible. Keep palms facing in.

Part B of this workout is what I imagine it would feel like to be a lumberjack. The workload is tough but you keep a steady pace.





video

Photos from our Flux weekend of competition!

Congratulations to all of our Flux athletes who competed this weekend!











Sunday, December 4, 2011

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. 4 Rounds
Row 350 meters
HSPU x 7
Rest 3 min.

Scaling: You may kip your handstand push-ups. I will teach you how.

Friday, December 2, 2011

Saturday, December 3, 2011

A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advance: Max, down 10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. For Time:
21 Thrusters @ 55/85 lbs lbs
21 double unders
12 burpees
2 Rounds

Rest 10 minutes

Repeat


Flux CrossFit home to Saskatchewan School of Champions Weightlifting Club

We are proud to announce that Flux CrossFit is home to the
Saskatchewan School of Champions Weightlifting Club!

As an official School of Champions Weightlifting Club our mandate is to deliver a competitive Weightlifting program with the primary objectives of developing and supporting elite athletes of all ages in Saskatchewan.

What does this mean for our Flux CrossFit athletes?
As a member of the School of Champions coaching staff, Coach Darci Anderson will continue to be mentored by the School's founders’ Head Coach Pierre AugĂ© and ten time world record holder and olympic medalist Coach Alexander Varbanov. Here are just a few of Coach Varbanov's credentials: Honoured Master of Sport in Bulgaria, Specialist of Physical and Sports Education (Masters Degree, Diploma), Bulgarian Weightlifting National Team, Assistant Coach, Executive Weightlifting Coach at National Sports School, Bulgaria.

All Flux athletes will have the opportunity to become a member of the Saskatchewan School of Champions Weightlifting Club, training directly under Coach Darci Anderson, using the Bulgarian method of training.

How do you become a member of the Saskatchewan School of Champions Weightlifting Club?
To become a member of the Saskatchewan School of Champions Weightlifting Club one must hold a Flux CrossFit membership, and pay the School of Champions annual membership fee of $60.

When does the Saskatchewan School of Champions Weightlifting Club meet?

The School of Champions currently runs four sessions per week at Flux (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 6-8pm, and Friday 7-9pm). These sessions are two hours long and thus, as of January 1, 2012 will count as 2 classes for Flux members. Additionally, squats (Bulgarian method) are integrated in many of the regular Flux WODs. Additional weightlifting sessions will be added as needed.

Who should become a member of the Saskatchewan School of Champions Weightlifting Club?
We encourage all Flux members who are interested in Weightlifting to come out to a session to assess whether or not weightlifting is for you. If you want to continue coming to Weightlifting classes once you've completed that session, you will need to pay the membership fee to join the Saskatchewan School of Champions Weightlifting Club.

Why do Weightlifting?
Simple - weightlifting will make you more powerful, stronger, faster and more agile. Weightlifting, if coached properly and responsibly, is appropriate for all ages and all abilities.

























More Que
stions:
If you have any questions about Flux CrossFit or the Saskatchewan School of Champions Weightlifting Club, please contact Head Coach Darci Anderson and/or Coach Charity Marsh.


Saskatchewan School of Champions Weightlifting Club

Thursday, December 1, 2011

Friday, December 2, 2011

A. Front Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max -20 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B.
Beginners: 5 ring rows
Intermediate: 1-5 chin-ups or pull-ups
Advanced: Bulgarian Ring Pull-Ups, 1-5 reps *see note below
rest 20 sec
15 KB Swings AFAP and UNBROKEN, 10 lbs heavier than what you normally swing
rest 60 sec
25 Wall Balls AFAP, 14/20 lbs 10"
rest 60 sec
5 sets

For the Bulgarian Ring Pull-ups
You start narrow and then go very wide at the top. Pause at the top and then, as you lower back down, bring the rings back to the starting position. Keep the palms of the hand facing each other during the pull-up.



Flux Coaches in Training - Mike Stuber and Alisha Beler

Mike Stuber and Alisha Beler are joining our Flux coaching team!

As you know, at Flux we are committed to a high level of quality expert coaching. This is why, in addition to completing CrossFit Level 1 (and other certifications like the Agatsu Weightlifting certification, or movement seminars), we have also implemented a Flux Coaching Mentorship Program. As part of this program all Flux coaches in training work closely with Coach Darci and Coach Mieka for a couple of months prior to becoming a full fledged Flux Coach.

Over the next couple of months you will see both Mike and Alisha at work completing the Flux Coaching Mentorship Program with Coach Darci and Coach Mieka! And at the end of January 2012, Mike and Alisha are off to Calgary to complete their CrossFit Level 1 certification.

To read more about our Flux coaches in training, see our coaches page on the Flux website!

Welcome Mike and Alisha!

A weekend of competition for many of our Flux athletes

December 3rd is fast approaching and it is a big day for many of our Flux athletes - competitors and supporters alike!

Track Competition:
First up we have our speedy Coach Mieka and our super-man fast Leonard competing in the track meet here in Regina. Mieka will be competing in the 800 meter and shot-put and Leonard will take on the 200 meter race, 60 meter race, and the shot-put! Terri and Rudi's son (Xander) is also competing in this meet!

Where: Regina Field House - 1717 Elphinstone Street
When: Saturday, December 3rd
Time: First event is at 2pm


Weightlifting Competition:
Second, we also have 8 of our Flux - Saskatchewan School of Champions Weightlifting Club athletes competing in the provincial competition this weekend. This will be the very first competition for six of these athletes! The following athletes are competing: Braiden, Sandi, Kat, Derek, Ariane, Shara, Jen, Charity

Where: Prince Arthur School, 640 Stadacona St. East, Moose Jaw
When: Saturday, December 3rd
Times for our lifters:
Men 56-77 kg - begins 10am
Women 53-63 kg - begins 11:30am
Women 69-75+kg - begins 2:30pm

We are proud of all our Flux athletes! Stay focused, be brave, and compete well!

Coach Darci and Coach Charity